Pilates
Pilates is a systematic holistic body workout, which mainly addresses the low-lying muscle groups. The focus is on the so-called «powerhouse» – the low-lying back and abdominal muscles, which together with the pelvic floor and breathing provide stability and an upright posture.
The pilates exercises are either trained on equipment or directly on the mat and are flowing, controlled and performed with rather few repetitions, so that muscles and joints are spared.
Conscious, calm breathing plays an important role in pilates. It promotes the circulation of all structures, relieves tension and helps to become more stress-resistant and more balanced in everyday life. Therefore, pilates may also be referred to as training for body, mind and soul, which leads to a new body awareness with regular execution.
Pilates is gentle yet intense, exhausting and at the same time relaxing, demanding and yet easy to learn for everyone.
The Pilates offer from Nanea
Pilates mat
Summer Pilates
Pilates Reformer
Myofascial Training
Fascia Release
Prenatal
Postnatal
Pilates mat
Mat training is mainly done with your own body. The exercises are performed in different positions directly on the mat. The training can be supplemented and modified by various small devices such as toning balls, magic circles, foam rollers, soft balls, elastic bands or the Balance Board. This makes pilates versatile and diversified. The group lessons on the mat are suitable for beginners as well as advanced practitioners.
Start: Possible at any time (ongoing lessons)
Day/time:
- Monday, 9:30 – 10:30 am (60 min.)
- Monday, 6:30 – 7:30 pm (60 min.)
- Thursday, 6:00 – 7:00 pm (60 min.)
- Thursday, 7:30 – 8:30 pm (60 min.)
- Friday, 8:30 – 9:30 am (60 min.)
Trainer: Franziska
Cost:
- Single entry CHF 25
- 10x subscription CHF 230
- 20x subscription CHF 420
- 30x subscription CHF 570
Summer Pilates
«Summer Pilates» in the Stazerwald will take place again this year! In July and August 2023, our Pilates class on Monday mornings will take place in the fresh air – more precisely on the wooden platforms in the Stazerwald.
Would you like to start the new week by exercising in the fresh forest air among blueberry bushes, larches, mountain pines and stone pines? Then you are welcome to sign up now!
Day/Time:
- Monday, 9:30 – 10:30 am (60 min.)
Dates:
- 3 / 10 / 17 / 24 July 2023 (no Pilates on 31 July)
- 7 / 14 / 21 / 28 August 2023
Trainer: Franziska
Cost:
- Single entry CHF 25
- 10x subscription CHF 230
- 20x subscription CHF 420
- 30x subscription CHF 570
Bring along:
- Your own Pilates mat
- Drinking bottle
- Clothing appropriate to the weather
Flyer/Details for download here.
Pilates Reformer
Qualified studios offer Pilates training today not only on the mat. The Reformer as probably the best known and at the same time one of the most versatile studio equipment developed by Joseph H. Pilates is very popular. The innumerable and differentiated adjustment, variation and modification possibilities of this device offer optimal conditions for an extremely individual and joint-gentle personal training. The Reformer promotes the quality of movement and body perception, so that imbalances and unfavourable movement patterns in the body can be quickly recognised and successfully corrected.
In contrast to the mat work, which focuses strongly on the core with its deep-lying muscles, the Reformer works with the entire body: the peripheral muscles of the arms and legs are increasingly trained.
Training on the Reformer is used today by therapists in rehabilitation as well as by amateur sportsmen and professional athletes who are looking for a complementary training to their usual sport. It is fun and possible regardless of age or training level. Try it out!
For a Reformer private lesson please contact Nanea directly to arrange your appointment.
Myofascial Training
«Myofascial training» is based on various movement practices and specific body techniques that focus on the fascial structures. «Myo» refers to the muscles, «fascia» is the term for the all-encompassing, web-like tissue that shapes our body and connects our body systems. These connections (also called meridians) are targeted through «Myofascial training» to increase dynamic stability, strength and flexibility in the body. We work with small equipment such as massage balls to improve blood and oxygen circulation in the body, stimulate energy flow and release tension. When elasticity, glide and nourishment are promoted in the myofascial structures, this leads to a more balanced posture and more efficient movement patterns in everyday life. The body’s self-healing powers are stimulated, resilience is increased and body awareness refined. A training for body, mind and soul. «Myofascial training» is suitable for beginners as well as for advanced practitioners.
Start: Possible at any time (ongoing lessons)
Day/time:
- Tuesday, 7:45 – 8:45 pm (60 min.)
- Thursday, 9:00 – 10:00 am (60 min.)
- Thursday, 10:15 – 11:15 am (60 min.)
From 30 May 2023:
- Monday, 7:45 – 8:45 pm (60 min.)
- Tuesday, 7:00 – 8:00 pm (60 min.)
- Thursday, 9:00 – 10:00 am (60 min.)
- Thursday, 10:15 – 11:15 am (60 min.)
Trainer: Franziska
Cost:
- Single entry CHF 25
- 10x subscription CHF 230
- 20x subscription CHF 420
- 30x subscription CHF 570
Fascia Release
In «Fascia Release», adhesions and tensions in the fascia tissue of the body are specifically detected and released using various tools such as balls, rollers, yoga blocks etc. This stretches the fascia tissue and allows it to let go, blood and lymph flow is improved, muscular blockages, tension and shortening are reduced, and the range of motion in the joints is improved. Releasing fascia on a regular basis can reduce the overall effects of stress on the body.
Start: Possible at any time (ongoing lessons)
Day/time:
- Friday, 8:30 – 9:30 am (60 min.)
Booking/cancellation for this lesson is possible until 9:30 pm the night before.
Trainer: Franziska
Cost:
- Single entry CHF 25
- 10x subscription CHF 230
- 20x subscription CHF 420
- 30x subscription CHF 570
Prenatal
Are you pregnant and don’t want to miss out on exercise during this exciting time? Are you unsure which movements and exercises you can do without hesitation during pregnancy? Or do you have physical complaints such as sacroiliac joint pain, back pain, bladder weakness etc.?
Your body goes through many changes during pregnancy and adapts to the new conditions. As a result, you may experience some discomfort, which is often unpleasant, but usually goes away on its own in the course of the pregnancy or after the birth. Nevertheless, you do not have to simply accept these side effects.
Pilates can alleviate many complaints and help you to feel healthy, flexible and balanced until you give birth. It promotes inner peace and balance and increases your well-being, leads to good body awareness and strengthens your self-confidence in view of the childbirth.
Treat yourself to a private training session and let me show you what is important during pregnancy.
Contact Nanea directly for a private pregnancy lesson and arrange your preferred date.
Postnatal
After giving birth, it is not only about finding your way in your new role as a woman and mother, but also about regaining access to your own changed body.
Pilates is perfect for bringing the body back into balance after childbirth. The focus is on building and strengthening the deep muscles of the pelvic floor, abdomen and back. The body refuels with new strength and energy to cope with everyday life as a mummy.
If you don’t have the time or interest to attend a postnatal class, or if you would rather have a personal training session tailored to your needs (and possible complaints), then this is the right place for you!
If you have complaints such as diastasis recti, bladder and/or pelvic floor weakness, posture problems, back pain, etc., personal training makes even more sense. Physical complaints after pregnancy and childbirth are widespread, but do not have to be accepted at all! There are solutions – even if the birth was several months or even years ago.
I will be happy to show you what is important after pregnancy and childbirth and how you can regain more energy and joy of life.
Contact Nanea directly for a private training and arrange your preferred date.
At the moment there are no postnatal group classes.